An English Nerd in the Gym

Training Training Logs
1

Current:
Mass - 78kg
Squat - 1x 92.5kg
Deadlift - 1x 120kg
Bench - 2x 60kg
OH Press - 1x 45kg

Aims (by March 13th):
Mass - 90kg
Squat - 1x 110kg
Deadlift - 1x 150kg
Bench 1x 80kg
OH Press - 1x 55kg

Workouts:
Monday - Front Squat, Good Morning, Single-Leg Hop, Sicilian Crunch
Tuesday - Pull Up, Dumbbell Bench Press, BOR, Flyes
Thursday - Deadlift, Pistol, Glute-Ham Raise, Glute Bridge
Friday - Dip, Delt Triad, Close-Grip Bench, Narrow Grip Pull Up
(Saturday - Sprints)

Peri-Workout:
25g Glucose, 25g Whey Powder (80% protein = 20g Protein), .5ml Leucine

Post-Workout:
50g Glucose, 25g Whey Powder, .5ml Leucine, Cup of Green Tea.

2

Thursday 21st of January 2010:
I’ve just come off the “Get Lean quick scheme” ( Strength Training, Bodybuilding & Online Supplement Store - T NATION ), so I should still be overcompensating, but had too much energy not to do anything for the rest of this week, so I’m doing some sprint training today and Saturday, then getting into my new regime next Monday.

Warmup (5-10 minutes):
Squats, Split Squats, Toe Touches, Waiter’s Bows, Side Bends, Trunk Twists, Arm Circles, Shoulder Shrugs, Head Tilts and Rotations, Wrist Flexion/Extension/Rotation. Golf Ball plantar facial release, Drain Pipe Thoracic Extension. Glute Bridge Holds, Neck Bridge Holds, Band Pulldowns.
Sprints (~30 minutes):
10 x (10m jog, 30m sprint, 1 min rest)
400m walk
10 x (10m jog, 30m sprint, 1 min rest)
2x (10 m jog, 100m sprint, 1 min rest)

Warmdown (10 minutes):
“Foam” Rolling on a drain pipe.
Groin, hamstring, quad, glute, calf and shin stretches.
Abnormal Workout nutrition: Took all sugar peri-workout and everything else PWO.
Feel quite good now (Finish workout 1.5h), no tightness in legs, looking forward to Saturday. Sprinting was quite fun.

3

Friday 22nd of January 2010:
Have not felt DOMS like this for a good while. My obliques, shins and hamstrings are in quite a lot of pain, and walking is not easy. Stayed warm in bed most of the day.

4

Saturday 23rd of January 2010:
Obliques still sore, hamstrings still tight. Lots of warming up before track work today.

Warmup (10-15 minutes)
Sprints (~30 minutes):
10 x (10m jog, 30m sprint, 1 min rest)
400m walk
10 x (10m jog, 30m sprint, 1 min rest)
2x (10 m jog, 100m sprint, 1 min rest)
Warmdown (20 minutes)

Sprinting was far harder and more tiring today. Getting home on my bike was difficult with spaghetti legs.

Groin still a little tight, will work on it with tennis ball later.

5

Monday 25th of January 2010:
Warmup (5-10 minutes)
A1) Front Squat: 3x 20kgs, 30 kgs, 32.5kgs, 35kgs, 37.5kgs, 40kgs, 42.5kgs, 45kgs
A2) Good Morning: 3x 20kgs, 30 kgs, 32.5kgs, 35kgs, 37.5kgs, 40kgs, 42.5kgs, 45kgs
B) Single Leg Hop: 3x (on each side) 10kgs, 12.5kgs, 15kgs, 22.5kgs, 25kgs, 27.5kgs, 30kgs
C) Sicilian Crunches: 6x 22.5kgs, 3x10x 25kgs

Felt quite good afterwards. Ready for more, like CT said. Felt wiped, but not sore, in the afternoon. Had quite sore shoulders from stabilising the weight on front squats and pressing the weight on Sicilian Crunches.

6

Tuesday 26th January 2010:
Warmup
A)Pullup: 2, 2, 2, 2, 1, 1
B1)Dumbbell Bench Press: 3x 20kgs, 30kgs, 32kgs, 35kgs, 35kgs, 37kgs, 37kgs, 40kgs
B2)Bent Over Row: 3x 30kgs, 35kgs, 40kgs, 42.5kgs, 45kgs, 50kgs, 52.5kgs, 55kgs
C)Flyes: 3x 5kgs, 7kgs

It seems I can’t do flyes. I’ve tried on numerous occasions, but I don’t feel any effort in my chest with dumbbell flyes, but I do feel painful tightness in the inside of my elbow. I’m thinking of replacing these with push ups. Any advice anyone?

7

Wednesday 27th January 2010:
Received my latest shipment of supplements today. Should allow me to mimic as closely as I can a new protocol I’ve seen without the added creatine found in the company’s products, as I cannot take creatine. Anyway, the shape of the box meant its 12kg weight made it into an irregular object exercise walking the mile from the delivery address to where I live. Get my first chance to try the protocol tomorrow, my second leg day.

8

Last month or so had some pretty bad times, girlfriends got ill so I had to look after her, while keeping on top of work, trying to stay well myself and putting up with a bit of shoulder problems.
Anyway, I’ve still been training four times a week, but can’t be bothered putting all of it up here, so here’s yesterday and today:
Tuesday 23rd February:
A1) Deadlift: 3x70, 80, 90, 95, 100, 105. 2x110, 1x110
A2) Partial Pistols: 5x3 off the bench, 3x partial pistols
B) Ham Curl: 3x 30, 35, 40, 40, 45, 45
C) Planks: 3x60s

Wednesday 24th February
A) OH Press: 3x20, 25, 30, 32.5, 35, 37.5, 40, 42.5
B) Delt triad: 3x5, 10, 10, 10, 15
C1) Close-Grip Bench Press: 3x40, 45, 47.5, 50, 52.5, 2x55
C2) Neutral Narrow-Grip Pull Up: 8x2

I have two more workouts this week, legs on Friday and upper body on Saturday. Next week I have four days of labs, so I’m taking it down to two training days (Sprints of Monday, Upper Body Circuit on Wednesday), then a PL meet on Saturday to determine some 1RMs.

9

Friday 26th February:
A1) Front Squat: 3x20, 30, 40, 45, 47.5, 50, 52.5, 55, 1x57.5 (Probably could have got 2x57.5, but started to choke).
A2) Good Morning: 5x20, 30, 35, 35, 40, 40, 40, 20
B) Single-Leg Dumbbell Hop: 3x20, 22.5, 25, 30, 32.5, 37.5, 40, 1x42.5
C) Crunches: 12x0, 5, 5, 11x10